Guidelines for a Low Sodium Diet
Low Sodium Diet
A main source of sodium is table salt. 美国人平均每天吃五茶匙或更多的盐. 这大约是人体所需量的20倍. 事实上，你的身体每天只需要1/4茶匙的盐. 钠是天然存在于食物中的，但很多是在加工和准备过程中添加的. 许多尝起来不咸的食物可能仍然含有高钠. 罐头食品、加工食品和方便食品中可能含有大量的钠. 在快餐店供应的许多食物中都含有钠.
钠控制我们体内的液体平衡，维持血容量和血压. 摄入过多的钠可能会升高血压，导致体液潴留, 哪些会导致腿脚肿胀或其他健康问题.
When limiting sodium in your diet, a common target is to eat less than 2,000 milligrams of sodium per day.
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General Guidelines for Cutting Down on Salt
- 从你的饮食中去除含盐的食物，减少烹饪中盐的用量. Sea salt is no better than regular salt.
- Choose low sodium foods. 很多无盐或低盐产品都可以买到. 在阅读食品标签时，低钠的定义是每份140毫克的钠.
- 盐替代品有时是由钾制成的，所以请阅读标签. 如果你正在进行低钾饮食，那么在使用这些盐替代品之前，请咨询你的十大赌博平台排行榜.
- 要有创意，用香料、香草、柠檬、大蒜、姜、醋和胡椒给食物调味. Remove the salt shaker from the table.
- 阅读成分标签，识别高钠食物. 含有400毫克或更多钠的食品是高钠食品. High sodium food additives include salt, brine, or other items that say sodium, such as monosodium glutamate.
- Eat more home-cooked meals. 从头开始烹饪的食物自然比大多数即食食品和盒装食品的钠含量低.
- 不要用软化的水烹饪和饮用，因为它含有添加的盐.
- 避免服用含有钠的药物，如Alka Seltzer和Bromo Seltzer.
- For more information; food composition books are available which tell how much sodium is in food. Online sources such as www.calorieking.com also list amounts.
Meats, Poultry, Fish, Legumes, Eggs and Nuts
High-Sodium Foods
- Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies
- 冷冻面包屑肉和晚餐，如墨西哥卷饼和披萨
- 罐头主菜，如意大利饺子、午餐肉和辣椒
- Salted nuts
- Beans canned with salt added
Low-Sodium Alternatives
- 任何新鲜或冷冻牛肉、羊肉、猪肉、家禽及鱼类
- Eggs and egg substitutes
- Low-sodium peanut butter
- Dry peas and beans (not canned)
- Low-sodium canned fish
- 排干，水或油包装的罐头鱼或家禽
Dairy Products
High-Sodium Foods
- Buttermilk
- 普通奶酪和加工奶酪，奶酪酱和酱汁
- Cottage cheese
Low-Sodium Alternatives
- Milk, yogurt, ice cream and ice milk
- 低钠奶酪，奶油奶酪，乳清奶酪和马苏里拉奶酪
Breads, Grains and Cereals
High-Sodium Foods
- Bread and rolls with salted tops
- 速食面包、自发面、饼干、煎饼和华夫饼
- Pizza, croutons and salted crackers
- 预先包装的加工过的土豆、米饭、意大利面和馅料
Low-Sodium Alternatives
- Breads, bagels and rolls without salted tops
- Muffins and most ready-to-eat cereals
- 所有的米饭和面食，但烹饪时不要加盐
- 低钠玉米和面粉玉米饼和面条
- Low-sodium crackers and breadsticks
- Unsalted popcorn, chips and pretzels
Vegetables and Fruits
High-Sodium Foods
- Regular canned vegetables and vegetable juices
- 橄榄、泡菜、酸菜和其他腌制蔬菜
- Vegetables made with ham, bacon or salted pork
- 包装的混合食品，如扇贝或焗土豆，冷冻土豆饼和土豆泥
- 商业准备的意大利面、番茄酱和莎莎酱
Low-Sodium Alternatives
- Fresh and frozen vegetables without sauces
- 低钠罐装蔬菜、酱汁和果汁
- 新鲜土豆，冷冻薯条和速溶土豆泥
- Low-salt tomato or V-8 juice.
- Most fresh, frozen and canned fruit
- Dried fruits
Soups
High-Sodium Foods
- 普通罐头和脱水汤，肉汤和清汤
- Cup of noodles and seasoned ramen mixes
Low-Sodium Alternatives
- 低钠罐头和脱水汤、肉汤和清汤
- Homemade soups without added salt
Fats, Desserts and Sweets
High-Sodium Foods
- 酱油、调味盐、其他酱料和腌料
- 瓶装沙拉酱，普通沙拉酱配培根
- Salted butter or margarine
- Instant pudding and cake
- Large portions of ketchup, mustard
Low-Sodium Alternatives
- Vinegar, unsalted butter or margarine
- 植物油，低钠酱汁和沙拉酱
- Mayonnaise
- All desserts made without salt
加州大学旧金山分校健康医学专家已经审查了这些信息. 它仅用于教育目的，并不打算取代您的十大赌博平台排行榜或其他医疗保健提供者的建议. 我们鼓励您与您的供应商讨论您可能遇到的任何问题或疑虑.
